September 14, 2009 - ME LB

Walking – 31.5 minutes

Dynamic Warm-ups

18" Rack Deadlifts w/IW#1’s dbl
45x5
135x3
185x3
225x3
275x3
315x1
365x1
405x1
455x1
495x1
515x1
455x3

Rack Front Half Squats
135x3
185x3
225x3
275x3
315x3

Bavarian Lifts
107x10
152x10
197x12 PR+10lbs & 2 reps
197x12
197x12

Hyper Bench Sit-ups
42x12
42x12
42x12
42x12

27 Minutes of Stretching

Comments: Pretty good workout, took about 61 minutes. Weights didn't feel as light as they usually do in my hands on rack pulls, probably from the dumbbell snatches the other day. I was actually worried after how heavy 405 felt. I've realized that an 18" pull is going to be a weak spot since it's right below the knees and is all back for me. Was going to do zerchers but went with rack front half squats instead. They really hit the upperback and core hard. Did Bavarian lifts followed by abs.